Body Transformation: African Amateur

When you think of South Africa, you probably don’t think of bodybuilding, but Alex plans to put his country on the muscle map. This teen has insane dedication to the sport he loves!

Name: Alex Muller
BodySpace: legocy

Alex Muller Alex Muller
AGE 16
143 lbs
AGE 19
198 lbs

Why I Decided To Transform

I was always the skinny one among my friends, and I had always wanted to be big and bulky and have my clothes sit tight around me. I wanted to be noticed and overall just be stronger. Since packing on muscle, I have become a lot more comfortable and confident with myself.

It's not only great that I have been able to transform my body, but I have also gained the knowledge and experience to help others reach their fitness goals.

Transforming my body and becoming healthier has driven me to take up a career in sports science and nutrition (I am studying fitness and nutrition at university).

How I Accomplished My Goals

I first had to do research and find out about weightlifting and becoming fitter as I was completely clueless. I bought tons of Men's Health magazines and researched articles on

Eventually, I got into a consistent routine of lifting weights and performing other exercises. My inspiration came from seeing the built guys in magazines and watching the bodybuilders at the gym moving heavy weight and getting insane pumps.

Then and there I just knew that I wanted that, and would stop at no cost.

His research paid off!
His research paid off!

Supplements That Helped Me Through The Journey

I have always stuck to and believed in the basics. I do not believe in testosterone boosters, especially for teenagers like myself. My parents were health conscious and wouldn't let me use or buy any supplements, until one day they started to buy me whey protein. Now they fully support me and buy the supplements that I need.


Diet Plan That Guided My Transformation

I am a strong believer in clean foods. I hardly ever eat any fast food, candy, or soda.

Meal 1
Meal 2
Meal 3: Post-Workout
Meal 4
Meal 5
Meal 6

Training Regimen That Kept Me On Track

I used to do a normal 4-5 day split, but 20 weeks before my first bodybuilding competition I started Layne Norton's Power Hypertrophy Adaptive Training and I have never seen better strength and size results.

I would definitely recommend it to anyone that has been lifting for a while but wants to change things up and yield extraordinary results.

Day 1: Upper Body Power Day
Day 2: Lower Body Power Day
Day 3: Rest
Day 4: Back and Shoulder Hypertrophy

Speed Work


Day 5: Lower Body Hypertrophy

Speed Work


Day 6: Chest & Arms Hypertrophy Day

Speed Work


Day 7: Rest

What Aspect Challenged Me The Most

I have always been a healthy eater, since my family mostly eats pretty healthy. I would say sacrificing partying and giving up alcohol was a bit hard, but I realized that nothing gave me the satisfaction of looking in the mirror and looking better each time.

My Future Fitness Plans

I am busy studying biokinetics and nutrition and will hopefully be able to help train others and help them achieve their goals. I would like to enter more bodybuilding competitions and do some fitness modeling.

The end result of Layne Norton's Power Hypertrophy Adaptive Training.
The end result of Layne Norton's Power Hypertrophy Adaptive Training.

Suggestions For Aspiring Transformers

  • Advice I can give others is that this sport is about sacrifice. Just like everything you do in life, if you want to be the best at something you need to put the time and effort into it.
  • To those teens who are abusing supplements, STOP. You are still young and do not need to be putting every single supplement on the market into your body to be able to see results. I did it without them and so can you.
  • Diet is the most important aspect of bodybuilding - you need this to grow. No supplement can substitute a good, healthy diet routine.
  • Consistency is key, keep at it, and don't give up. Bodybuilding is a marathon, not a sprint. You will not see results overnight. Bodybuilding isn't easy! If it was then everybody would have a 6-pack. But once you break into it and start seeing positive results you will never look back.

How Helped Me Reach My Goals

I had no idea on how to set up a training or diet program. Everything I know today concerning training, diet, and supplementation has come from

The forums are a useful place you can go to ask others like yourself for advice and gain support from. I use BodySpace to keep track of all my lifts and stats.

Additional Info:

You Could Be Our Next Transformation Of The Week

Male Transformations.

No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Female Transformations.

Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Transformations.

These amazing teenagers have made changes in their lives that most adults only dream about!
Over 40
Over 40 Transformations.

Age is no excuse for these over 40 women & men who have decided to feel and look young again!